Strength 5 Sets3 Push Press @80 – 85% Time Cap 12:00 Conditioning 4 Rounds5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)20 Wall Balls (20/14)20 Russian Kettlebell Swings (32/24) (Fx: 24/16)Read More

Strength E3MOM 15Romanian Deadlift1: 10@40 – 45%2: 10@40 – 45%3: 10@40 – 45%4: 10@45 – 50%5: 10@45 – 50% % Based on 1RM Deadlift Conditioning AMRAP 113 – 6 – 9 – 12 – 15…Toes to Bar100m Run Between RoundsRead More

We’re coming up on the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90. Warmup Thunderstruck (play the song, then do a burpee every time they said the word “Thunderstruck”) Shoulder Mobility– we used this video last week, so pick a few different...Read More

Conditioning Do 30-60 minutes of Steady State Cardio- Run, Bike, Swing, etc I can’t believe I’m saying it but here we are- find something you can do whether it be Biking, Swimming, Elliptical, or even…Running. And do it for 30-60 minutes straight.  Believe it or not it is actually a skill that could come in handy one...Read More

We’re just a few days away from the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90. Warmup 2-3 mins of Jump Rope Then… 10 Burpees 10 V-Ups 10 Air/Feet Together Squats -2x-  Strength A) Cyclist Squats– 4×20B) Skater Squats– 4x 8-10 e/s    For the Cyclist...Read More

Warmup 2-3 minutes Monostructural Movement (jump rope, run, jumping jacks, row, etc) -2 Rounds- 5 Close Grip Push-Ups10 Hollow Holds15 Air Squats10 Wall Slides Pick a few more of these shoulder mobilizations and go to town.  Strength A) Single Arm Straddle Press– 3x 8-10 e/sB) Single Arm Row– 3x 10-20 e/s  A Straddle Press is exactly like the video, but instead...Read More

Warmup If you want more general Or If you want more specific  OR you can always do both 😃  Conditioning 10x200m Sprints*rest as needed to maintain fast pace (80%+ of top speed)Read More

Warmup -2 Rounds-25 Jumping Jacks  10 Box Jumps10 Air Squats5 Push-Ups 3-4 mins achilles smash (watch the vid, it’s worth it)   Conditioning Work 2:00/ Rest 1:00Until you complete:75 Box Jumps (24/20) (Fx: 50) But…Start each interval with:15 Burpees (Fx: 10) Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can...Read More

Warm-up 2 mins Jump Rope/Cardio Warm-up  -2 Rounds- 5 Burpees10 Hollow Rocks10 Cossack Squats Shoulder Mobility– Watch the vid, pick a few and knock them outAnkle Mobility– 60-90 sec e/s (if you don’t want to watch the whole thing just watch from 5:30-7:30) Skill Candlestick Progressions Part 1Part 2  Simple Pistol Progressions Part 1Part 2 Conditioning “Modified Mary” -20...Read More

Warmup -2x- 5 Push-Ups 10 Sit-Ups15 Air Squats —– -1x-1 World’s Greatest Stretch e/s 4 Inch Worms 10 Arm Circles Front & Back e/s 20 Chain Breakers20 Bushwackers Strength A) Bulgarian Split Squats– 4×10-15 e/s B) Single Leg Glute Ham Bridge– 4×10-15 e/s  You will do these as a superset- meaning one set of Split Squats (on each side), then one set of GH Bridges (again on each side). ...Read More